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Healthy Bone Recipies

Recipes for Healthy Bones

To live a life we love, we know we need strong bones.  There are many things you can do to keep your bones healthy and strong.    Aside from taking the right supplements, you can give yourself optimum bone strength by adding a bone-healthy diet to your bone building regimen.

What is a bone-healthy diet? Calcium is the main building material of bone.  In addition to calcium, our bodies need other important nutrients such as magnesium, protein, vitamin K, and vitamin D for keeping our bones strong and healthy.  Milk, cheese, yogurt and other dairy products as well as green, leafy vegetables such as spinach, broccoli and kale are good sources of calcium.  Beans are vitamin K rich foods. Legumes, nuts and fruits are good sources of magnesium. 

Try our delicious and easy-to-prepare recipes which feature calcium and these other important nutrients for bone health.  We suggest you use organic ingredients.

Energizing breakfasts

Breakfast Panini
Breakfast Panini

This non-traditional breakfast delight is a great way to start your day.

Servings: 2
136 mg calcium per serving

Ingredients:

  • 4 slices prosciutto (about 1 ounce)
  • 4 slices fresh tomato
  • 4 slices fontina cheese (about 3 ounces)
  • 4 thick slices whole-grain bread
  • Salt and pepper
  • Herbes de Provence
  • Olive oil

Recipe Instructions:

  1. Preheat a waffle iron. Place prosciutto, tomato, and cheese on two bread slices. Add salt and pepper to taste and sprinkle with herbes de Provence. Top with remaining bread.
  2. Brush waffle iron liberally with olive oil and cook sandwiches until brown, 8- 10 minutes.

Berry Good Smoothie
Berry Good Smoothie

Let this calcium-rich smoothie fuel you up.

Servings: 2
225 mg calcium per serving

Ingredients:

  • 1 1/2 cups low-fat plain kefir (a milk-based drink)
  • 1/2 cup grape juice
  • 2 tablespoons honey
  • 1 banana
  • 2 1/2 cups frozen blackberries, strawberries and raspberries

Recipe Instructions:

  1. Combine the kefir, grape juice, honey and banana in a blender. Add the berries and blend until smooth. Strain or put through a sieve.



Hearty lunches and dinners

Chopped Kale Salad with Spiced Almonds and Red Peppers
Chopped Kale Salad with Spiced Almonds and Red Peppers

Featuring the “queen of greens,” Kale is rich in the bone-building nutrients calcium, vitamin K, and magnesium.

Servings: 6
186 mg calcium per serving

Ingredients:

  • 2 tablespoons olive oil, divided
  • 1 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1 teaspoon unfiltered honey
  • 1/2 cup raw almonds
  • 1/2 cup pitted Kalamata olives
  • 1 small red pepper, seeded and cut into thin strips
  • 1/2 large bunch kale (washed, stems removed, and chopped)
  • 1/4 cup crumbled feta cheese

Recipe Instructions:

  1. Preheat oven to 400°. In a medium bowl, combine 1 tablespoon olive oil, curry powder, cumin, and honey. Mix well. Add almonds and toss to coat. Spread almonds in a single layer on one-third of a baking sheet. Place olives on the middle one-third and red peppers on the remaining one-third. Roast for 10 minutes. Remove from oven and let cool.
  2. Place kale in a medium salad bowl and drizzle with remaining olive oil; sprinkle with salt and pepper, and massage with hands to coat leaves. Add feta cheese, roasted peppers, roasted almonds, and roasted olives; toss and serve.

Poached Salmon Salad with Walnuts, Avocado, and Blackberries
Poached Salmon Salad with Walnuts, Avocado, and Blackberries

This is an upgrade of the classic tuna salad. Did you know that a 4 ounce serving of salmon provides a full day’s requirement of Vitamin D?

Servings: 4
1,100 IU vitamin D per serving

Ingredients:

  • 1 pound salmon fillet (wild caught salmon recommended)
  • 3 tablespoons olive oil, divided
  • Salt and pepper
  • 1/2 cup dry white wine
  • 2 cloves garlic, crushed
  • 1/4 cup grapefruit juice
  • 1 tablespoon honey
  • 1 tablespoon minced fresh basil
  • 4 cups mixed salad greens
  • 4 cups baby arugula leaves
  • 1 avocado, pitted and thinly sliced
  • 1 cup fresh blackberries
  • 1/2 cup coarsely chopped walnuts, toasted

Recipe Instructions:

  1. Wash salmon and pat dry. Heat 1 tablespoon olive oil in a medium skillet; place salmon, skin side up, in pan and sear for 1 minute. Turn fillet over; sprinkle with salt and pepper. Add white wine and garlic to pan; cover and poach until salmon is cooked through, 6–10 minutes.
  2. While salmon is poaching, combine remaining 2 tablespoons olive oil, grapefruit juice, honey, and basil in a small bowl. Whisk to mix well, and season with salt and pepper. Combine salad greens and arugula in a large bowl and toss with just enough dressing to lightly coat leaves.
  3. Divide salad among four plates. Top each with 1/4 of the cooked salmon. Arrange avocado slices and blackberries on top of each salad. Sprinkle with walnuts and drizzle lightly with additional dressing. Serve immediately.

Smoked Turkey and Avocado Club
Smoked Turkey and Avocado Club

Not your classic club sandwich, this easy, quick and tasty recipe can help you build strong bones.

Servings: 4
300 mg calcium per serving

Ingredients:

  • 2 ripe avocados
  • 1 tablespoon fresh lemon juice
  • 1/2 French baguette
  • 1/2 pound thinly sliced smoked turkey
  • 6 ounces Gouda cheese, thinly sliced
  • 8 slices turkey bacon, cooked until crisp
  • 2 large yellow tomatoes, sliced
  • 16 large arugula leaves

Recipe Instructions:

  1. Scoop out avocado and mash with a fork. Mix with lemon juice. Using a serrated knife, halve baguette lengthwise and spread cut sides with avocado mixture.
  2. Top evenly with turkey, cheese, bacon, tomatoes and arugula.
  3. Top with other half of baguette and slice into four equal sandwiches, securing with toothpicks.

Middle Eastern Spinach-Yogurt Soup with Chickpeas
Middle Eastern Spinach-Yogurt Soup with Chickpeas

This bone-healthy thick soup is best served with whole wheat pitas.

Servings: 6
307 mg calcium per serving

Ingredients:

  • 2 bunches (about 1½ pounds) spinach
  • 1 clove garlic, minced or pressed
  • 1 teaspoon finely grated onion
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon sea salt
  • 3 cups plain low-fat yogurt
  • 2 cups low-fat (1 percent) buttermilk
  • 2 tablespoons chopped fresh dill
  • 1 15.5 ounce can chickpeas (garbanzos), rinsed and drained

Recipe Instructions:

  1. Place a colander in the sink. Fill a large bowl with ice water.
  2. Trim spinach stems and discard. Wash spinach leaves thoroughly. Heat a wide pot over medium-low heat. Add spinach to pot, along with any water clinging to leaves, and toss until wilted. Drain in colander, and then quickly plunge into ice water. When cooled, quickly drain again and squeeze dry. Transfer to a food processor, along with garlic, onion, lemon juice, and salt. Pulse until spinach is finely chopped.
  3. Spoon yogurt into a medium serving bowl; whisk until smooth. Add spinach mixture, and then gently stir in buttermilk and dill, followed by chickpeas. Soup may be served immediately or chilled for a few hours. Stir before serving.

Roasted Portobello and Mozzarella Melt
Roasted Portobello and Mozzarella Melt

Baked until the cheese melts, this recipe can be fabulous for bone-building and dinner.

Servings: 4
500 mg calcium per serving

Ingredients:

  • 2 medium Portobello mushrooms, stems trimmed, caps rinsed and patted dry
  • 2 teaspoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • Sea salt and freshly ground black pepper (to taste)
  • 3 tablespoons pesto
  • 8 slices spelt or 7-grain, lactose-free bread
  • 6 ounces soy or rice mozzarella, thinly sliced
  • 4 slices ripe tomato
  • 2 teaspoons soy margarine

Recipe Instructions:

  1. Preheat oven to 350°. Rub mushrooms with olive oil and vinegar. Season with salt and pepper. Place mushrooms flesh side down on a baking tray and roast for 10-12 minutes, or until soft. Thinly slice mushrooms once cooled. Do not turn off oven.
  2. Spread pesto on all 8 pieces of bread. Divide mozzarella on 4 pieces of bread. Put tomato slices on top of cheese. Place Portobello slices on top of tomato and put remaining 4 slices of bread on top to complete sandwiches.
  3. Heat a medium nonstick skillet over medium heat. Melt margarine. Add sandwiches, two at a time, and cook until browned on one side (place a heavy object on each sandwich to help it brown evenly). Turn over and brown the other side. Each side should take 2-3 minutes to brown. Place sandwiches on a baking sheet and finish cooking in the oven for 5 minutes.

Red Curry with Beef, Sweet Potatoes, and Edamame
Red Curry with Beef, Sweet Potatoes, and Edamame

This tasty, filling, and protein-packed bone-health recipe can be great for dinner.

Servings: 6

Ingredients:

  • 1 cup unsweetened coconut milk, divided
  • 1 tablespoon red curry paste
  • 1/4 pound lean beef, sliced into thin 2-inch strips (tri-tip or flank steak)
  • 1 1/4 cups low-sodium chicken broth or water
  • 1 1/2 cups peeled, bite-size chunks sweet potato or butternut squash
  • 1 tablespoon fish sauce
  • 1 tablespoon light brown sugar or palm sugar
  • 4 wild lime leaves, torn or cut into quarters
  • 1/2 cup frozen edamame or green peas

Recipe Instructions:

  1. In a medium saucepan or heavy skillet, bring 1/2 cup of the coconut milk to a gentle boil over medium-high heat. Simmer for 1–2 minutes, until fragrant and slightly thickened. Stir in curry paste and reduce heat to medium. Cook about 2 minutes, stirring and pressing to dissolve paste.
  2. Scatter in beef and cook, tossing once or twice, until it changes color and is coated with curry sauce. Add remaining coconut milk, broth or water, sweet potatoes, fish sauce, sugar, and wild lime leaves. Bring to a full boil. Reduce heat to maintain a lively simmer and cook, stirring now and then, until beef is done and sweet potato chunks are tender but still firm, 6–10 minutes.
  3. Stir in edamame or peas; remove from heat, and let stand, uncovered, for 5–15 minutes. (You can serve it at once, but the flavors enlarge as the temperature settles.)



Yummy snacks and desserts

Fruit Salad with Orange-Yogurt Dressing
Fruit Salad with Orange-Yogurt Dressing

This is a tasty snack that’s loaded with calcium.

Servings: 3
104 mg calcium per serving

Ingredients:

  • 2 kiwis, peeled and cut into 1-inch chunks
  • 2 oranges, peeled and sectioned
  • 2 medium bananas, sliced
  • 1 cup low-fat vanilla yogurt
  • 1/4 cup calcium-fortified orange juice
  • 3 tablespoons chopped walnuts

Recipe instructions:

  1. In a large bowl, combine kiwis, oranges, and 1 sliced banana. Divide mixed fruit into 3 serving bowls.
  2. In a blender, purée remaining banana, yogurt, and orange juice until smooth. Pour over sliced fruit and top with chopped walnuts.

Pineapple-Berry Parfait
Pineapple-Berry Parfait

Ward off an afternoon crash with this refreshing bone-healthy snack.

Servings: 4
180 mg calcium per serving

Ingredients:

  • 1/2 cup raspberries or sliced strawberries
  • 1/2 cup fresh pineapple chunks
  • 1 cup plain nonfat or low-fat yogurt
  • 3/4 tablespoon honey
  • 1/3 teaspoon ground cinnamon
  • 2 tablespoons chopped walnuts

Recipe Instructions:

  1. Divide fruit among four goblets or parfait glasses.
  2. In a medium bowl, whisk together yogurt, honey, and cinnamon until smooth.
  3. Spoon 1/4 cup yogurt mixture over each glass of fruit. Garnish each serving with 1/2 tablespoon chopped walnuts.

Reprinted with changes from www.Delicious Living.com, by permission of publisher.